Barbell Bench Press
Barbell Bench Press is a barbell push exercise for the chest, and it also works the triceps and shoulders. If you cannot do it, Cable Chest Press or Dumbbell Bench Press are good swaps.
Muscles worked
Chest · main
Triceps
Shoulders
How to do it
- Lie with your eyes under the bar, feet flat, and pinch your shoulder blades together.
- Grip just wider than your shoulders and unrack with straight arms over your shoulders.
- Lower to your lower chest, elbows about 45–60° from your body and the bar over your wrists.
- Press up and slightly back towards the rack, keeping your feet and glutes planted.
Watch out: Bouncing the bar off your chest or lifting your hips to cheat the rep.
Alternatives
Track Barbell Bench Press in Anapyre. Log your sets, get suggested weights that grow as you get stronger and see your strength rank. Get early access.